The type of exercises you perform also have an impact on the results you get from your training. One way to differentiate exercises is by the number of joints they use.
A compound exercise uses multiple joints. While an isolation exercise uses a single joint. For hypertrophy training, it’s important to include both compound and isolation exercises.
Muli-joint exercises recruit a larger number of muscle groups. For example, a barbell squat involves the quads, hamstrings, glutes, and trunk.
This results in greater power generation and initiates a stronger anabolic response. But it doesn’t overload any single muscle. Below are some examples of compound exercises:
- Bench Press
- Shoulder Press
On the other hand, single-joint exercises recruit muscles that don’t get overloaded during compound movements. For example, the triceps are involved in the bench press. But they don’t get activated enough to stimulate significant hypertrophy.
Therefore, it’s necessary to work these secondary muscles with more targeted exercises. Here are some examples of isolation exercises:
- Bicep Curls
- Tricep Extensions
- Leg Extensions & Curls
- Lateral Raises
- Chest Flys
- Lat Pullovers